a Dead Lift Plan???
I am looking for a Dead Lift plan that has proven to work. Since my squatting is going to take a while to get the depth fixed.
The best deadlifters deadlift often and with lots of variation.
Deadlift every day of the week!
Let's work on your bases Rob.
Where is your deadlift at currently? I'll make some suggestions.
Ok, here goes. First off, plans are merely plans. They need to be fluid. So listen to your body and make small adjustments if you need to.
Here's what I would like you to try. It's a bit of self-regulation.
Monday - Heavy Deads
1) Deadlifts 6 sets x 3 reps with 65% of your one rep max.
Each week add 10 pounds. When you can't safely hit 3 reps on a set, drop it. Never perform a rep if your form starts to slip.
So let's say you start with 250 pounds on deadlifts and hit 6 sets x 3 reps. You add weight for 2 weeks, but when you get to 280 pounds the last set feels spotty and you are unable to hit 3 safe reps. Drop that set and continue adding weight.
You continue this pattern of adding a weekly weight, and dropping sets until you can perform only one set of 3 reps. At that point take a week break, come back and test your max.
2) Pendlay Rows 4 sets x 8-10 reps
The goal is to get these as strong as possible. If you can Pendlay row 315 x 5 reps your deadlift will go up. You can never have a strong enough back. Do them like this:
A little minor sway at the top is normal. Explode those suckers up, and learn to pull with your back.
Thursday - Light Deads
1) Rack pull and power shrug from above the knee. Start with 135 and do 10 reps. Work up in plates until you can't hit a quality 10 reps.
Watch this, and do this:
2) Waist High Pulls 50% of deadlift max x 8-10 singles
Start with the bar on the ground like you were going to do a power clean. Your only goal here is to clean the weight above your waist. Like this, but only to waist level:
I also want you to add pullups, side bend plate raises and a challenging abs exercise. On whatever day works.
What I am trying to do with this program is:
1) Get your back strength up.
2) Get Some explosive floor work in.
3) Use auto-regulation as a challenge to push that deadlift up.
4) Build more core strength.
5) Build trap strength and top end deadlift strength and power.
There are a million ways to build the deadlift. Whatever program you go with, sell out to it. And get your back strong.
Steve nailed it. Take his advice.
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